Delicious and Nutritious Whole Wheat Pancake Recipe

Why Whole Wheat Pancakes?

Whole wheat pancakes are a healthier alternative to traditional pancakes made with refined flour. Whole wheat flour retains the bran and germ of the wheat kernel, which means it has more fiber, vitamins, and minerals. According to the USDA, whole grains can reduce the risk of heart disease, type 2 diabetes, and certain cancers (source).

Ingredients

Dry Ingredients

• 1 cup whole wheat flour
• 3 teaspoons baking powder
• 1/4 teaspoon salt
• 1 teaspoon cinnamon

Wet Ingredients

• 1 tablespoon ground flaxseed + 3 tablespoons water (whisked together, set aside to thicken)
• 3/4 cup nondairy milk
• 2 1/2 tablespoons natural applesauce
• 1 teaspoon vanilla extract

Topping

• Real 100% Maple Syrup (no substitutions!)

Directions

1. Preheat Griddle: Heat your griddle to medium heat.
2. Mix Dry Ingredients: In a large bowl, combine the whole wheat flour, baking powder, salt, and cinnamon.
3. Prepare Wet Ingredients: In a separate bowl, mix the flaxseed mixture, nondairy milk, applesauce, and vanilla extract.
4. Combine: Pour the wet ingredients into the dry ingredients and stir until the batter is smooth.
5. Cook Pancakes: Pour enough batter onto the griddle to make 4-inch pancakes. When bubbles form on the surface, flip the pancakes. The second side will cook faster, so keep an eye on them.
6. Serve: Serve hot with a drizzle of 100% maple syrup.

Nutritional Information

Here's a quick look at the nutritional benefits of some key ingredients:

Additional Recipe: Whole Wheat Blueberry Pancakes

For a twist, try this variation with blueberries and lemon zest.

Ingredients

• 1 cup all-purpose flour
• 3/4 cup whole wheat flour
• 1/3 cup fine cornmeal
• 1/3 cup rolled oats
• 2 tablespoons sugar
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1/2 teaspoon nutmeg
• 1 3/4 cup buttermilk
• 1/4 cup canola oil
• 1/3 cup maple syrup
• 3 large eggs
• Zest of one lemon
• 1-2 cups fresh or frozen blueberries

Directions

1. Mix Dry Ingredients: In a large bowl, combine the flours, cornmeal, oats, sugar, baking powder, salt, baking soda, and nutmeg.
2. Mix Wet Ingredients: In another bowl, whisk together the buttermilk, canola oil, maple syrup, eggs, and lemon zest.
3. Combine: Stir the wet ingredients into the dry ingredients until smooth.
4. Cook Pancakes: Pour 1/4 to 1/3 cup of batter onto a hot skillet and sprinkle with blueberries. Flip when bubbles appear on the surface.
5. Serve: Serve hot with maple syrup. Makes about a dozen pancakes.

Tips for Perfect Pancakes

• Temperature Control: If the griddle is too hot, the pancakes will burn on the outside and remain uncooked inside. Adjust the heat as needed.
• Keep Warm: Keep cooked pancakes warm in a preheated 200°F oven until all are ready to serve.
• Freezing: Pancakes freeze well for up to two months. Reheat in a toaster or oven for a quick breakfast.

Fun Fact

Did you know that adding flaxseed to your diet can help reduce cholesterol levels? A study published in the American Journal of Clinical Nutrition found that consuming flaxseed can lower LDL cholesterol by up to 15% (source).

Enjoy your healthy and delicious whole wheat pancakes!